Wednesday 5.21.14

Essentials: A. 5 Sets Dead Lifts x 6-8 reps On The 2min Marks Rest 5min B. 3 Sets Hang Power Snatch x 5 reps (BAR) On The 3min Marks Rest 5min C. “DB Randy” For time: DB Power Snatches x 75 reps total (Partition them right and left however) Fitness: A. 5 Sets Dead Lifts […]

Tuesday 5.20.14

Essentials: A. Three Rounds Not For Time: Strict Push Ups x 10 reps Side Plank Hold x 30sec each side Squat with 5 sec pause at bottom x 10 reps Rest 5min B. 3 Rounds For Time: Run 400 Meters Single Unders x 100 reps Fitness: A. Three Rounds Not For Time: Strict Push Ups […]

Monday 5.19.14

Essentials, Fitness, Performance: RETEST A. Back Squat 10 min to find 1RM REST Exactly 10 Minutes B. Back Squat 85% of A for 1 set as many UB reps @ 30×1 * Make sure to take 85% of A and not you best Back Squat. If tempo is broken then rep doesn’t count and your […]

Saturday 5.17.14

Essentials: A. Fight Gone Bad Three rounds For Reps of: 1 min Wall-ball 1 min Sumo deadlift high-pull 1 min Box Jump 1 min Push-press 1 min Row (Calories) 1 min Rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is […]

Friday 5.16.14

Essentials: A. OTM 12min DB Power Snatch x 3-5 reps per arm Rest 5min B. OTM 12min Hang Power Clean x 3-5 reps Rest 5min C. 3 Rounds for Time: Dead lifts x 10 reps Single Unders x 100 reps Fitness: A. OTM 12min Power Snatch x 3 reps Rest 5min B. OTM 12min Power […]

Thursday 5.15.14

Essentials: A. 3 Sets Not For Time: Rope Pulls x 2-3 reps Band Pull A Parts x 10-15 Bulgarian Split Squats x 16-20 total Rest 5min B. 3 Sets DB Step Back Lunges x 6 each Leg On the 3min Marks Rest 5min C. 12min AMRAP: Burpee x 2 reps Kettle Bell Swing x 4 […]

Wednesday 5.14.14

Essentials: A. 5 Sets Dead Lifts x 5-7 reps Tempo 5020 On the 2min Marks REST 5min B. 5 Sets RDL to Mid Shin x 8 reps Tempo 5020 On the 2min Mark REST 5min C. 4 sets For Time: Hang Cleans x 10 reps Burpees x 15 Reps Rest 2min Fitness: A. 5 Sets […]

Memorial Day Murph

No Excuses CrossFit will be doing the Hero WOD ‘Murph’ on Memorial Day. The WOD is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005. The movie ‘Lone Survivor’, which featured Mark Wahlberg, was inspired by Murphy and his Navy Seals team. This […]

Tuesday 5.13.14

Essentials: A. 6 Sets DB 2 Arm Press x 8-10 reps On the 3min REST 2min B. 3 Sets DB Bench Press x 12-15 reps On the 3min REST 5min C. 3 Sets Waiters Carry x 50m (25m Right/25m Left) On the 2min Marks REST 3min D. For time: Run 1000meters Fitness: A. 6 Sets […]

Monday 5.12.14

Essentials: A. 10 Sets Snatch Grip RDL to Mid Shin x 5 reps OTM REST 5min B. 5 Sets Back Squats x 8-10 reps Tempo 32×1 On The 3min Marks *Work up to a weight where the last 1-2 sets you are only able to get to the 8 rep not 10.* REST 5min C. […]